Wednesday, 21 October 2015

5 sets 4/8 Front Squat/Back Squat @ 94% of 19 Oct’s load

 

Rowing Intervals: 10 x 30sec on/30 sec off

 

Single Sport Endurance Workout

Choose ONE of the following Sports…

Swim (TUES): 125m repeats, rest 1:30, perform until pace or form deteriorates

Bike (TUES): 2:00 repeats, rest 1:30, perform until pace or form deteriorates

Run (TUES): 2:00 repeats, rest 1:30, perform until pace or form deteriorates

Row (TUES): 2:00 repeats, rest 1:30, perform until pace or form deteriorates

Ruck (TUES): 2:00 repeats, rest 1:30, perform until pace or form deteriorates

*Hold distance within 25-50m seconds

*Recommended range 4 – 15 sets based off run mechanics, pace and goals

 

Multi-Sport Endurance Workout

Run (WED): 2:00 repeats, rest 1:30, perform until pace or form deteriorates